A few changes in what we eat and drink every day really can make a big difference in our health. More vitamins and less sugar, salt and bad fat is a good thing.
More Water (Less sugar)
- Try to drink more water. If you don’t like the taste of water, you can add some lemon juice for flavor. Tea is also another option but just be sure not to add too much sugar or honey. Try to have less sugary drinks like soda, juices, lattes, shakes, energy drinks, sports drinks and alcohol which usually have a lot of sugar in it.
- Instead of soda, you can try seltzer water or 100% fruit juice. Just be sure not to drink too much fruit juice. Fruit juice still has a lot of sugar in it.
- You can also choose to mix 100% juice with some plain water. Mixing juice with water is a great way to cut down on sugar.
More Fruits, Vegetables and Whole Grains
- Try to eat more fruits. There are so many great fruit choices like apples, avocados, bananas, berries, cantaloupes, grapes, oranges, pineapple, peaches, mangos, kiwis, cherries, papayas. You can even add your favorite fruit to your cereal instead of sugar.
- You can also try some dried fruit. Having some dried fruit like raisins, prunes, dried apricots or dried mango is so much healthier than having sweets, candy and cakes.
- Try to eat more vegetables. There are so many choices like cabbage, dark green lettuce, broccoli, spinach, carrots, kale, collard greens, beans, peas and sweet potatoes (not too much potatoes). Be sure not to overcook them. You can add vegetables to your favorite sandwich, soup or dinner. You can also have some as a snack. You can start small and add more until you get used to it.
- Try to eat more whole grains (less white and more brown). Have more whole wheat bread instead of white bread. Have more brown rice instead of white rice. Have more cereals like oatmeal, shredded wheat and bran flakes instead of sweet and colorful cereals.
- Try adding fruit to your hot or cold cereal instead of sugar. This is a great way to cut down on sugar.
Less Bad Fats and Salt
- If you eat meat, try eating lean meat or meat with less fat on it. There are many affordable choices like lean ground meat. You can also get meat with less fat on it. Eat less meats like hot dogs, sausage, salami, bacon, corned beef, beef jerky and canned meat.
- Try to stay away from junk food, fast food, fried food and greasy foods. It’s not easy, but you can start by eating less and less fried foods.
✧ Guides: Choose My Plate (healthy eating and exercise)
Talk to your doctor or health care provider for more information.
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Page last reviewed: March 27, 2017 Page last updated: March 28, 2017